Bryson DeChambeau’s Bulking Mistake: What Golfers Can Learn About Building Muscle Without Unnecessary Fat Gain
- Robbie Potesta
- Jan 3
- 4 min read
Bryson Dechambeau putting on a large amount of muscle mass over the course of 2 years.
Bryson DeChambeau’s dramatic body transformation made waves in the golf world. His approach to gaining size and power was aggressive, and for a time, it seemed like he had cracked the code to distance domination. However, looking back, even DeChambeau himself has expressed regret about how he went about it.
While he gained significant muscle mass and increased his swing speed, he also added a lot of unnecessary body fat due to eating in too large of a caloric surplus. Had he approached his nutrition more strategically, he could have achieved the same strength gains while keeping his body fat much lower—eliminating the need for a drastic weight cut later on. Let’s break down what went wrong and what golfers should do instead when trying to build muscle and power.
The Mistake: Overeating for Gains
When DeChambeau set out to transform his physique, he focused on mass. He followed an extreme bulking phase, consuming upwards of 5,000 calories per day. While this helped him pack on weight quickly, it wasn’t all muscle—he gained a significant amount of fat along with it.
In his early weight-gaining phase, DeChambeau’s daily intake included around 250 grams of carbohydrates, 345 grams of protein, and 209 grams of fat, according to reports. His weight shot up from 195 lbs to 240 lbs over approximately nine months. That’s a 45-pound increase in a short period—an indicator that his caloric surplus was far too large.
While beginners can gain 1.5 to 2 pounds of lean muscle per month, even highly trained individuals struggle to add muscle at a faster rate than this. If we estimate DeChambeau’s actual muscle gains during this period, he likely added 12 to 18 pounds of muscle at most. This means the remaining 27 to 33 pounds were not muscle but excess fat and water retention.
The Pitfalls of Gaining Excess Fat
For athletes—especially golfers—gaining too much body fat can have negative consequences. While DeChambeau’s added mass helped him generate incredible swing speeds, it also came with downsides:
Increased stress on joints – The added weight placed more strain on his body, contributing to injuries such as his torn hip labrum and fractured hand.
Reduced mobility and flexibility – Excess fat can limit range of motion, making it harder to generate a fluid, efficient golf swing.
More time needed for weight loss later – After realizing his mistake, DeChambeau had to go through an aggressive weight loss phase to shed excess fat, which likely affected his consistency and endurance.
A Smarter Approach: The Ideal Caloric Surplus for Muscle Growth
If DeChambeau had followed a more moderate bulking approach, he could have gained just as much muscle without the extra fat. The best way for golfers to build strength and muscle while minimizing fat gain is to eat in a smaller caloric surplus—typically around 200 to 500 calories above maintenance per day.
This smaller surplus allows the body to gradually build muscle without storing excessive fat. Had DeChambeau followed this method, he still could have gained 12 to 18 pounds of lean muscle over nine months but without the unnecessary fat gain.
The Right Way to Bulk as a Golfer
If you’re a golfer looking to add strength and power without packing on excess fat, follow these key principles:
Eat in a Small Caloric Surplus (200-500 Calories Above Maintenance)
Instead of consuming thousands of extra calories per day, aim for a modest surplus. This ensures that your body has enough energy to build muscle without excess fat storage.
Prioritize Protein Intake
To support muscle growth, consume between 125-150 grams of protein per day. This amount of protein falls in line with the modern athletic literature. Any more protein than this will be wasted and either turned into extra body fat or converted into carbohydrates. Lean protein sources such as chicken, turkey, fish, eggs, and Greek yogurt should be staples in your diet. How Long Should You Bulk For? | ISSA
Strength Train with a Golf-Specific Focus
Instead of bodybuilding-style workouts, focus on strength training that enhances power and mobility for golf. This includes:
Compound lifts (deadlifts, squats, bench press) to build overall strength
Rotational exercises (medicine ball throws, cable wood chops) to develop clubhead speed
Core stability work (planks, anti-rotation exercises) to improve balance and control
Mobility drills to maintain flexibility and prevent injuries
Avoid Excessive Sugar and Processed Foods
DeChambeau admitted that part of his excessive weight gain was due to poor dietary choices. Stick to whole, nutrient-dense foods, including lean proteins, complex carbs (brown rice, quinoa, sweet potatoes), and healthy fats (avocados, nuts, olive oil).
Monitor Progress and Adjust Calories Accordingly
Track your weight, body composition, and strength levels. If you’re gaining more than 1-2 pounds per month, you’re likely consuming too much. Adjust your caloric intake accordingly to keep fat gain minimal.
The Lesson from DeChambeau’s Journey
DeChambeau’s bulk wasn’t all bad—he proved that gaining muscle and increasing power could transform a golfer’s game. However, the excessive caloric surplus he followed led to unnecessary fat gain, which ultimately made his transformation unsustainable. PGA Championship 2023: Inside Bryson DeChambeau's weight loss diet, and rebooted golf swing | How To Play Golf | GolfDigest.com
For golfers looking to build muscle and strength, the takeaway is clear: a smaller caloric surplus of 200-500 calories per day is the best approach. This method allows for steady muscle gains while minimizing fat accumulation, ensuring that you stay strong, mobile, and agile on the course.
By following this smarter approach to muscle gain, golfers can increase their strength and clubhead speed without sacrificing flexibility, endurance, or long-term health—and without having to go through a drastic weight loss phase later.
Cheers,
Robbie Potesta
External Focus Golf
External Focus Golf
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